Dance Steps to Increase Cardiovascular Endurance

Getting in shape and increasing cardiovascular endurance does not mean spending hours on a stationary bike, treadmill, or doing endless step aerobics. Many gyms are offering Latin aerobics classes like Zumba that provide intense workouts through Latin dance. When dancing for aerobics, every person follows the male's step pattern.

  1. Merengue

    • The merengue consists of 3 movements, the side step, forward step and back step.

      The basic side step movement for aerobics begins on the first beat. Step to the left with the left foot, moving the right foot together to the inside left and putting the weight on the left foot. Next, switch the weight bearing leg to the right one, and reverse the step. This is basically a slide movement to the right and left.

      After completing the side step, move forward with the left foot. Transfer the weight to the left foot, and drag the right foot forward, transferring the weight to the right foot.

      To come back to the original position, step back with the left foot, and drag the right foot back to the starting position.

      Remember that after these steps are mastered, it is important to swing the hips while performing the steps.

    Salsa

    • Salsa movements require the constant swinging of the hips, which helps create the exercise. The Salsa is a rocking motion that is kept in time with the beat during the entire dance. The motions should speed up to keep a fast rhythm, or slow down as the music slows.

      Begin with both feet together, then step forward with the left foot. In a rocking motion, transfer the weight to the back right foot. Then step back with the left foot, and pause on the beat. Next, step back with the left foot, pause, then step back with the right foot. Rock forward with the left foot, and step forward with the right foot. Repeat the process.

    Cha Cha

    • When stepping through this exercise remember the Cha Cha follows this beat; 1,2, cha, cha, cha, step, 1,2, cha, cha, cha. The Cha Cha is all about transferring weight from one foot to the other, remembering this will help as the steps are learned.

      Start by placing the feet together. Then step forward using your left foot, leaving the right foot in place. Side step with the left foot, shifting your weight to the left. Then move the right foot to the left foot. Now side step with the left foot, then move it to the back. Move the right foot back to meet the left foot. Now side step to the right, shifting the weight to the right leg. Move the left foot to the right foot, and side step with the right foot. Move it to the back, and move the left foot back to meet the right foot.